Pune, 20th April 2024: With an aim to engage with nutrition and dietetics students, Symbiosis School of Culinary Arts, Pune and the Almond Board of California hosted a session on the benefits of consumption of almonds in the presence of Professor Atul A Gokhale, Director, Symbiosis School of Culinary Arts, Symbiosis International University, Pune. The session, led by Nutrition and Wellness Consultant Sheela Krishnaswamy, focused on highlighting three recent research studies funded by the Almond Board of California. These studies highlighted that almonds help regulate blood sugar levels in individuals with prediabetes, help to facilitate weight loss, and alleviate muscle soreness post-workout. The session saw around 70 nutrition and dietetics students participate in the discussion.
A study led by Dr. Anoop Misra, Professor and Chairman, Fortis-C-DOC Centre of Excellence for Diabetes, Metabolic Diseases, and Endocrinology (New Delhi) showed that addition of almonds to the diet may help reduce the blood glucose levels. The study that was carried out in 2 phases on Indian participants broke new ground in reversing prediabetes, to normal blood sugar levels in nearly one quarter (23.3%) of the people studied. In both phases, it was seen that consuming 20g of almonds 30 minutes before a meal significantly improved participants' glycaemic control compared to people who didn’t do so.1
Speaking about Dr. Misra study and the benefits of almond consumption, Nutrition and Wellness Consultant Sheela Krishnaswamy said, "With prediabetes becoming increasingly prevalent, maintaining a healthy diet is imperative. Almonds, serve as a useful addition to dietary plans aimed at regulating blood glucose levels. Moreover, studies demonstrate that the satiating properties of almonds aid in curbing hunger, thereby regulating overall calorie intake.”
Another study published in Obesity led by Dr. Alison Coates, Professor of Human Nutrition and Director of the Alliance for Research in Exercise, Nutrition, and Activity at the University of South Australia involved 140 participants aged 25 to 65 with BMI between 27.5 to 34.9 kg/m2. Participants were on a 3-month energy-restricted diet with either almonds or carb-rich snacks (Phase 1), followed by 6 months of weight maintenance (Phase 2). During both phases, the almond-enriched diet (AED) group ate unsalted, whole almonds (with skin) for 15% of their energy, while the nut-free diet (NFD) group received 15% of their energy from carb-rich snacks like oven-baked fruit cereal bars and rice crackers.2
In the study, both groups reduced an average of 7 kg in three months and shed an additional 1 kg in the next six months. The AED group showed a greater reduction in very small triglyceride-rich lipoprotein particles and small LDL particles compared to the NFD group. Overall, the study found that an almond-enriched diet can promote weight loss and maintenance like an energy-restricted NFD, and both also promote heart health.
Speaking about the studies Nutrition and Wellness Consultant Sheela Krishnaswamy said, "The research findings suggest that consuming almonds does not directly contribute to obesity. Instead, incorporating almonds into a balanced diet can aid in blood sugar regulation and promote heart health. Opting for almonds as a snack over highly processed foods can also provide essential nutrients such as calcium, phosphorus, zinc, fiber, protein, and vitamin E."
The Witard study, published in Frontiers in Nutrition, aimed to investigate the effects of almonds on exercise recovery and muscle soreness. The study involved 25 middle-aged, mildly overweight participants who consumed either 57g of whole raw almonds or a calorie-matched 86g of unsalted pretzels daily for eight weeks. Post that, participants underwent a 30-minute downhill run test. The results showed that those who consumed almonds experienced decreased muscle soreness and better muscle performance during a vertical leap test compared to the control group. This study concluded that incorporating almonds into one's diet may improve exercise recovery and reduce muscle soreness.
Commenting on the findings of Witard study, Nutrition and Wellness Consultant Sheela Krishnaswamy said, “The new study highlights intriguing findings suggesting that incorporating almonds into one's diet can potentially reduce muscle soreness and enhance exercise recovery. Given the nutritional richness of almonds, which includes protein, healthy fats, and others, it's plausible that these nuts could offer such benefits. Almonds serve as an excellent snack choice for individuals aiming to improve overall health and recover effectively after physical activity.”
The recent research studies conducted by the Almond Board of California have consistently highlighted the numerous health benefits associated with incorporating almonds into one's diet. The nutrient profile of almonds not only makes these nuts a good snacking option but also a great addition before meals. 28 g of almonds provide 6 grams of protein, 12.44 grams of unsaturated fat, 3.5 grams of dietary fiber, and 7.27 grams of vitamin E, making them an excellent addition to one’s diet.
